The Many Wonders of Grilling Vegetables and Their Nutrients

Grilling Vegetables for Your Health and the Many Benefits

Vegetables are vital to good health and the fresher they are, the more of their nutritional values they will maintain. Vegetables also taste better when they are fresh. Grilled vegetables can be the centerpiece of a vegetarian meal or an accompaniment to a main dish.

When grilling, you will get the best results using vegetables with a low water content. Examples include mushrooms, onions, cabbage, asparagus, and bell peppers. You can grill these vegetables wrapped in tinfoil or directly on the grill. If you wrap the vegetables in a tin foil sachet, you do not need to add oil or fats. If you boil your vegetables, you will lose a lot of their nutritional value in the water. If you fry them, they will soak up a lot of fat. Grilling is the healthiest way to prepare vegetables and it is easy to do.

Benefits of Vegetables

Eating a diet, which is rich in vegetables and fruits, can reduce the risk for cardiovascular diseases, type 2 diabetes, and stroke. Eating vegetables can also protect against certain types of cancers, heart disease, osteoporosis, and kidney stones. Orange and dark green vegetables are higher in cancer-preventing antioxidants and nutrients than other types. Vegetables are also low in calories and fat but high in fiber, so they can help you to lose weight by making you feel full.

Vegetable Nutrients

You find potassium, dietary fiber, vitamin A, vitamin C, vitamin E and folate (folic acid) in vegetables. Dietary fiber can reduce the blood's cholesterol levels and helps with good bowel function. Potassium keeps blood pressure at a healthy level. Folate helps in the production of red blood cells. Vitamin C is good for the teeth, gums, wound healing and iron absorption. Vitamin A is good for the skin and eyes. Vitamin E protects vitamin A and essential acids in the body from cell oxidization.

A Simple Grilled Vegetable Recipe

This is a quick, tasty grilled vegetable recipe and is easy enough for complete beginners. Choose some vegetables that will grill well, such as eggplant, corn on the cob, tomatoes, summer squash, peppers and button mushrooms. Clean and trim them. Each vegetable should be cut into thick slices or halves, so you get equally sized pieces.

Parboil some small, waxy potatoes until they are tender. Soak the corn on the cob for an hour, having removed the silks but leaving the husks on. Brush the vegetables lightly with oil, if you do not plan to use foil, so they will not stick to the grill. Alternatively, brush them with a marinade.

Heat up your grill. When it is medium hot, either place your vegetables on the grill, in a foil pouch or on skewers. If you are using dense vegetables, such as carrots and potatoes, these take longer to cook, so add them first. Turn the vegetables when they need it and brush on more marinade or oil when required. If you can pierce the vegetables easily with a sharp knife, they are ready to eat.

A marinade is easy to make. Try mixing 2 parts of olive oil with 1 part lemon juice and a peeled, crushed garlic clove. You can make this in advance and keep it in the refrigerator until needed.

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